Infographic: How to eat your daily vitamins and minerals


March 2, 2016

03_02 Micronutrient Info

Ever wondered what you’d have to eat to get your daily amount of vitamin A in a meal? We illustrate how to get vitamins and minerals through the food you eat.


Though the morning chewables may be tasty, to get the recommended amount of vitamins and minerals every day, you might be better off skipping the supplement and planning your meals accordingly.

The American Academy of Family Physicians says that getting micronutrients through food instead of a multivitamin ensures that your body is able to absorb them properly. This is especially helpful for vegetarians and women who are pregnant or trying to get pregnant.

The National Institutes of Health recommends the following food choices as another source of these important micronutrients:


Vitamin A Foods:

  • Dark-colored fruit
  • Dark leafy vegetables
  • Egg yolk
  • Liver, beef, fish

Foods Containing Vitamin D:

  • Fish (fatty fish such as salmon, mackerel, herring, orange roughy)
  • Fortified cereals
  • Fortified milk and dairy products (cheese, yogurt, butter, cream)

Food Sources of Vitamin E:

  • Avocado
  • Dark green vegetables (spinach, broccoli, asparagus, turnip greens)
  • Oils (safflower, corn, sunflower)
  • Papaya, mango

Foods with Vitamin K:

  • Cabbage
  • Cauliflower
  • Dark green vegetables (broccoli, Brussels sprouts and asparagus)
  • Fish, liver, beef, eggs

Foods with Biotin:

  • Egg yolks
  • Legumes
  • Milk
  • Nuts

Foods with Folate:

  • Asparagus, broccoli
  • Beets
  • Dried beans (cooked pinto, navy, kidney, lima)
  • Peanut butter

Sources of Vitamin B1:

  • Egg
  • Lean meats
  • Nuts and seeds
  • Peas

Vitamin B6 Foods:

  • Avocado
  • Banana
  • Nuts
  • Poultry

Vitamin B12 Foods:

  • Meat
  • Eggs
  • Organ meats (liver, kidney)
  • Poultry

Foods with Vitamin B2:

  • Dairy products
  • Eggs
  • Green leafy vegetables
  • Lean meats



Hummus with a side of vegetable sticks can be a great snack full of nutrients. Check out three twists on the traditional hummus recipe here.